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Calon Lan Health & Fitness

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Calon Lan Health & Fitness

Calon Lan Health & Fitness is a Cardiff based Personal Training, Bootcamp & Sports Massage company Welcome / Croeso! Diolch

Calon Lan Health & Fitness is a Cardiff based personal training, bootcamp and sports massage company. My name is Sian and I offer personal and small group training, bootcamp classes, corporate fitness classes and sports massage therapies throughout the capital city. Calon Lan started as a mobile personal training service nine years ago, training clients in the comfort of their own home, garden, workplace or nearby park. I have since moved my PT sessions to the Cardiff PT Studio in Maindy and to my garage gym in the Heath! This allows for more variety in the sessions and a better focus on strength based exercises (however all sessions will be tailored to suite the individuals goals). I also run three small group strength and conditioning classes a week at the Health & Wellness Hub Gym in Whitchurch. These sessions focus mainly on building strength in a safe and welcoming environment. With groups of 6-8 people it is a great opportunity to learn safe techniques and to increase confidence in a gym environment. We meet at the following times and the classes run for 10 week blocks! Tuesday 7pm
Wednesday 7pm
Thursday 7:15pm

Please get in touch for more information! As well as personal and small group training I also run Calon Lan Boot Camp, an outdoor fitness class based in Whitchurch. These classes are suitable for all abilities and are held in a fun, friendly and welcoming environment. We use a combination of bodyweight exercises and use equipment such as slam balls, weights and kettlebells. We are currently meeting at 6:45 on the common in Whitchurch on a Monday evening over the Summer months. Please get in touch for more information or if you would like to join us for a free trial! As well as the workouts, all my clients will have access to an online e-handbook with all the information they need before starting training, such as how to fuel their workouts, information about training during menstruation and menopause, mobility, calorie tracking and more. All clients will also receive an e-book with 100 healthy recipes to try! My experience working in the fitness industry ignited an interest in the importance of mobility and the role that sports massage therapy plays in training of all kinds. I currently hold a Level 4 Sports Massage Diploma and offer a sports massage therapy service at the Health & Wellness Hub (behind the Whitchurch Chiropractic Clinic) in Whitchurch. I also work with a couple of companies and workplaces offering corporate fitness classes and massage days for their staff. This is a fantastic way of increasing employee morale and reducing stress and sickness in the workplace. Whatever your health and fitness goals, whether you’re looking to lose weight, learn a bit more about nutrition, improve your strength, increase your mobility or just get that little bit fitter I hope I can help. If you have any questions or if you would like any more information please get in touch.

21/12/2022

It’s Christmas!!!!! 🎅🪩🥳🥂❤️

Anyone feeling festive out there? 🤷‍♀️

I know it’s been a really hard year for many clients and friends so I hope you all manage to find some time to relax and enjoy a good rest over Christmas and the New Year.

I don’t have many thoughts on what you should do at this time! I know some people worry about letting good eating habits and training slide, however, if you return to your old habits in a couple of weeks no real damage will be done! 👍

Consistency over the year is what keeps you fit and healthy in the long term! ✅

Personally I would…..

🥳 Enjoy it!
🛀 Relax
😴 Sleep
🍩 Eat what you want!
🚶‍♀️Walk with your family
💃🏻Dance with your friends
🥂Drink, if that’s your thing!

Equally, if you want to keep going to the gym and eating well, then do so! Don’t feel pressured to do what others think you should be doing!

It’s your Christmas so just do whatever the hell feels right for you!!🤘

This year has been an another crazy, bonkers busy year with work and starting my OT degree!

I wanted to thank all my wonderful clients for keeping me sane as always, for always working so hard, for turning up at crazy times of the morning and for always making me laugh! 😍

I went through my work photos and it seems I suck at taking pictures of people exercising 🙄😂…… but I really love a jumping action shot with lots of cheese 🧀

Given the state of the world, I think this is probably what we need more of right now so I thought I would share the happy faces 😃

❤️The last few sessions of our Bootcamp at the church after 10 years!! earlier this year!

💪🏽 The garage gym

🚴‍♀️ Sara smashing that Gower Hill Climb!

☀️The last of our outdoor KB sessions on the green!

🏃‍♀️Interval Training with Diz

🥂Summer Bootcamp social at the Suburban Disco!

🐶 Cwtches with Gertie the dog at the studio

🏋️‍♀️ Our strength sessions at the hub gym

It’s been another whirlwind but I’ve loved it! ❤️

Diolch yn fawr a Nadolig Llawen! 🎅

10/11/2022

Our 10 week strength program came to an end this week! So impressed with all the hard work everyone has put in! I love seeing these groups of women getting stronger every week and feeling more and more confident in a gym environment! Love ❤️ it! 💪🏽 😊

05/11/2022

As someone who works in the fitness industry, I think it’s my job to encourage as many people as possible to lead a healthier lifestyle, however that looks to them.

I think it’s my job to encourage people to feel comfortable in a gym environment or wherever they chose to train.

Surely, in an industry that sometimes looks intimidating to those who don’t feel they belong or who don’t feel they look the part, it is definitely our job to change that perception, to welcome people, regardless of their size, regardless of their previous experience, regardless of their fitness levels. To create safe spaces for all people!

If I walk into a gym environment and I see women (who often tell me they don’t feel comfortable in these environments) training in their sports bras then I think that’s bloody marvellous, regardless of their size!!!!!!!
It often takes a lot for people to get to that point where they are comfortable to do that. Others don’t give a s**t and think it’s too bloody hot when they’re working their arses off in the gym! Some people feel most comfortable wearing the shell suit they bought in 1988.

All of this is of course absolutely fine and we should just be celebrating the fact we are all getting stronger 💪🏽we should wear whatever the f**k makes us feel the most comfortable so we can just concentrate on getting our workouts done without having to think about any of this bulls**t!

So, Charlie whatever the hell your name is ‘coaching’ F**k You! 😡

There are so many other things that are problematic about your words claiming you don’t want to see women over a size 14 training in their sports bras!!! but it’s been a busy weekend and I can’t be arsed to list them all, you won’t read this and you don’t care!

Fitness industry, I will say this again, representation is so important if we are going to get more people moving!!!!

Thankfully I have these wonderful humans to run with every Sunday morning! Last week we got our sports bras out on the bridge! 💪🏽
Diolch for another lush start to my Sunday ❤️❤️❤️❤️❤️

**t 😡

04/11/2022

A beautiful morning in the diff today! ☀️

Amazing autumn 🍁scenes and a break from all the rain we’ve had this week! ☔️

So lovely to run with the lovely Diz this morning! ❤️

She was diagnosed with breast cancer in August this year and has since had a lumpectomy.
So impressed with how she’s continued walking, moving and running when allowed and when appropriate and doing what she can to keep moving! 💪🏽

She started her chemo this week and we went for a run this morning, with the advice of her nurse being that she can continue to do these things if feeling well and up to it!

We took it really easy and had a lovely couch25k run / walk around the beautiful 🍂

**The advice around what you can and cannot do when having any treatment will vary for each individual so please consult with your medical professionals before engaging in any form of exercise**

Also, listen to your body, if you’re feeling fatigued and feel like you need a rest, then rest, this applies to everyone! Rest is a crucial part of any training program but some of us forget this! I’m giving you permission right now! 😴

Lush to see you this morning Diz, you’ve got this 💪🏽❤️

**kcancer

22/06/2022

I’ve had many conversations with clients over the years about how many calories they think they’ve burnt during a workout & what this means etc for their week / what they are going to eat etc going forward!

However, it’s important to remember that exercise, although it plays a part, is not going to be the most important aspect of your day when working towards fat loss!

Yes, you will burn calories and of course it is much better to work out than to not, however, you will probably burn less than you think (and most probably less than your fit bit suggests!)

If you’re looking at fat loss, being active throughout the day and focusing on what you eat is what will get you results!

This means, making sure you get your steps in, and focusing on eating a good balanced diet where you are not eating an excess of calories (you don’t need to count calories if this doesn’t work for you and you can instead focus on what you’re eating - I will cover this in another post soon)

**as I’ve said before, exercise
should not be seen as a punishment for what you’ve eaten and food should not be seen as a reward after exercise**

Calories burnt should be the least interesting/important thing about your workout!

These are just some of the things that you could be taking away from your workout or thinking about afterwards?

🤩are you enjoying your workouts? If you’re not enjoying it, it’s unlikely you will continue in the long term!

💪🏽are you seeing results? Increases in strength? Improved cardiovascular fitness? Improved mood, better sleep patterns, increased confidence, more energy? (These are the real results, these are the reasons why people come back to exercise time and time again regardless of weight / fat loss)

🧘‍♀️are there any areas in which you need to work on your mobility? Or imbalances that need addressing that you can work on / build in to your workouts?

😴how are you feeling in general? Do you need to take a rest day? If you’re recovering really well, can you safely add in another session if you want to?

🍗are you fueling your workouts correctly? Are you eating the right things before your workouts to ensure you’re bodies feeling ready for exercise?

25/05/2022

This evening marked the end of our ten week small group strength and conditioning sessions!

These sessions have been running twice a week in ten week blocks since we started training at the Health and Wellness Hub in Whitchurch last year!

The focus of the small group classes are to build strength in a safe, friendly and welcoming environment!

It’s been wonderful getting to know these girls a bit better over the last year and seeing their confidence in a gym environment grow!

They are all super supportive of one another and it’s wonderful to see everyone getting stronger with each session!

Well done girls! I’m so pleased to hear you speak so positively about the sessions and the benefits they bring (scroll across to read some kind words from the girls!)

I hope you have a fantastic week off next week and I look forward to seeing what you can do during our next ten week block! 💪🏽❤️🥳

💪🏽❤️

14/05/2022

We are not all starting from the same place, we don’t all have the same 24 hours in a day..

despite what Molly Mae or Kim Kardashian may tell us 🙄🤦‍♀️!

We all come from different places & have different experiences of health & fitness.

We’ve all had different upbringings that often determine how we feel about nutrition & how we make our food choices.

Some may have had opportunities to take part in extra curricular sports activities as children whilst others may have spent their time caring for ill parents or siblings.

The same is true as adults. Some of us have time and money to invest in personal training sessions & subscriptions to ‘hello fresh’ whilst others are making the decision whether eat or heat their home!

We can easily feel overwhelmed when we look at social media. We see people who seem to have everything in control; running and going to the gym on a daily basis, cooking everything from scratch, meditating etc..

Remember, we don’t all start from the same place.

If you’re not currently doing any planned exercise, simply trying to get to one class a week or get your 10,000 steps in a day will help massively & once you make this a habit making further changes will seem a little easier.

If you’re suffering with mental health problems & simply getting out of bed in the morning feels like a huge challenge then having a goal of leaving the house for a short walk is a great place to start.

Try and come away from comparing your lives to others on social media. Yes, we need to eat better & move more but we need to look at it on a personal level.

🌟Where am I now?

🌟What can I look to improve?

🌟What changes can I make at the moment?

That’s what I try to do with my clients. What works for one doesn’t necessarily work for another and one persons starting point can look very different to the next!

We are all starting from different places & wherever that is, it’s my job to help you make that start & help make long term improvements to your health & fitness from there!

However, although we don’t all have the same 24 hours in a day, if you have half an hour or more to scroll through social media, you have enough time to exercise ✅

09/05/2022

We need to try and get away from thinking of certain foods as ‘bad’ and ‘unhealthy’ and therefore we shouldn’t feel the need to punish ourselves after consuming these.

Equally, we need to think of exercise as something that needs to be part of our lives, and something we can enjoy doing (this goes back to what I always say, find something you love and do it often) regardless of what we’ve consumed that day or week.

During my time working in the fitness industry, I’ve heard the following so many times (and I’ve also said the same so many times in the past too!)

🧁 ‘I’ve eaten so badly this weekend; I’m going to have to go to the gym and run every day this week’

🏋️‍♀️ ‘I’ve burned 400 calories in the gym today so I can have pudding this evening’

🍷 ‘I’ve broken my diet this week so I’m going to need to do double the number of steps today’

🚴‍♀️ ‘I’ve been to the gym every day this week so I’ve earned all this extra food’

Try and come away from this way of thinking and instead work on building exercise and healthy eating into your life as a habit.

There are always birthday weeks, holidays, weeks when work is crazy but you don’t need to be punished for these.

If you make healthy eating & exercise the ‘norm’ then having a week where you eat nothing but crap and not exercising won’t matter much once you go back to your old routine.

Consistently making healthy eating a part of your life along with regular exercise is what you need for long term success. It’s what you do over the course of a year, not what you did for a few weeks in July celebrating your 40th birthday that matter!

Another point to consider is that fitness trackers aren’t very reliable in accurately calculating calories burnt. If you’re aiming for a calorie deficit in order to lose body fat then working out your general overall activity over the course of a week is a better way of doing this. That way you don’t have to take into account each workout you do. Get in touch if you would like help with this!

So, have a think about what exercise you enjoy and how you can regularly make it a part of your life! Make it a habit, regardless of how you’ve eaten that day or week! 💪🏽

04/05/2022

Yesterday, I spoke about the few basic steps that you can implement to create a healthier way of life.

💦staying well hydrated
😴getting your 8 hours sleep
🍗increasing the protein in your diet
🍎eating more fruit and veg
🚶‍♀️10,000 steps a day
💐getting out in the fresh air / nature
🏋️‍♀️exercise twice a week
⚖️eat high calorie, high sugar foods, drink alcohol in moderation

These can be quite simple to introduce into your life without having to make huge sacrifices! They are therefore very effective in changing your overall health and fitness in the long term!

The idea is to chose one or two and create a habit over a period of time which you can therefore sustain for years to come.

The key is being consistent with these steps over the months and years leading to an increase in overall health and fitness.

However, even though these sound fairly straightforward, implementing them can sometimes feel difficult when considering the busyness of our daily lives.

If you scroll through the images above I’ve included some tips to help you with each of these!

I hope that helps! As usual, let me know if you have any questions!

Diolch ❤️

03/05/2022

So, it’s the beginning of May and that means we have reached the season where social media will start bombarding us with transformation projects, summer body challenges, bikini ready workouts and meals plans etc….

Firstly, YOU DON’T NEED A SUMMER BODY!!

You already have a body which maybe at its happiest whilst lying on the beach with a book and a mojito in hand! We’ve spent the last two years on and off in lockdown so please, go and lie on a beach and enjoy! 🏖

Secondly, these quick fixes, 6 week plans, intense exercise regimes and highly restrictive diets (whilst they may give you results in the short term) don’t work as they are too extreme and therefore it’s highly unlikely you can stick to these in the long term! (Never mind the fact that they are not that healthy to follow and potentially damaging to the way you think about food and exercise)

However, if you do want to feel healthier, get fitter and stronger, make better choices with your food and get leaner, what should you do?

Consistency! It’s all about consistency!
It’s all about making small changes that you can stick to now, make a habit and still be doing in 10 years time!

I tell my clients to remember these 8 points!

Pick one or two that you can start implementing into your life today. Start working on those and making them a habit. Once you’ve done that try and add another.

💦 Drink more water
😴 Sleep - 8 hours a day
🍗 Increase the amount of protein in your diet
🥕 Eat more fruit and veg
🚶‍♀️ Get at least 10,000 steps in a day
💐 Get out in the fresh air every day
🏋️‍♀️ Exercise at least twice a week
🍳 Pick one area of your nutrition you could improve - maybe think about having eggs or a high protein yoghurt for breakfast instead of a high sugar cereal for example
🍹Eat treats and drink alcohol in moderation but don’t cut them out altogether (unless you want to)

And remember, it’s consistency, it’s doing these things consistently, not just for 6 weeks but consistently over the next 6 months, 6 years etc…

I hope that helps! See you on the beach 👙🌊☀️

Address

Cardiff

Opening Hours

Monday	8am - 8:30pm
Tuesday	6am - 8:30pm
Wednesday	6am - 8:30pm
Thursday	6am - 8:30pm
Friday	6am - 4pm
Saturday	9am - 12pm

Website

http://www.Instagram/calonlanhealthandfitness

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